Referring to the World Health Organization (WHO) definition of health, gut health is a state of physical and mental well-being without any gastrointestinal complaints that require a doctor’s consultation, without any indication or risk of intestinal disease, and without any confirmed bowel disease.

Having a healthy gut means having a healthy gut microbiota. The number of microorganisms that inhabit the intestine plays an important role in regulating individual immunity, protecting against pathogens, strengthening intestinal integrity, synthesizing vitamins, and producing energy, especially short-chain fatty acids.

How to keep the gut microbiota healthy?

Diet influences the gut microbiota. The ability of gut bacteria to metabolize indigestible proteins and carbohydrates, especially those found in dietary fiber, contributes to the health of the gut microbiota.

In addition, conditions that can interfere with the gut microbiota and mucosal immune system should be avoided such as unhealthy diet, lack of exercise, excessive exercise, and all kinds of chronic stress.

Here are some diets that can help keep your gut healthy:

1. Consuming foods or drinks that contain probiotics, such as yogurt, kefir, tempeh, kimchi, kombucha, etc.

2. Consuming prebiotics as a source of energy and nutrients needed for the growth of good bacteria in the intestines. It is important to remember, although all prebiotics is fiber, not all fiber is prebiotic.

3. Eat high-fiber foods. Foods that are most beneficial for gut bacteria are those that contain soluble fiber (wheat, barley, beans, peas, and fruits such as apples and oranges) and fermentable (fruits and vegetables). Thus, foods such as whole grains, fruits, vegetables, beans, and nuts, contain varying amounts of fiber in varying amounts.

Keep your gut healthy by eating fermented foods that contain healthies bacteria (probiotics), such as yogurt, kefir, or fermented soy products, and eating unprocessed high-fiber (prebiotics) foods (whole fruits, vegetables, whole grains, and nuts).

Source:

Manore, Melinda M. Ph.D., R.D., CSSD, FACSM. DIET, EXERCISE, AND THE GUT: Steps to a Healthier Gut. ACSM’s Health & Fitness Journal: September/October 2018 – Volume 22 – Issue 5 – p 40-44 | doi: 10.1249/FIT.0000000000000421

Bischoff SC. ‘GUT HEALTH’: A NEW OBJECTIVE IN MEDICINE? BMC Med. 2011 Mar 14;9:24. doi: 10.1186/1741-7015-9-24. PMID: 21401922; PMCID: PMC3065426.

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